As a celebrity trainer, you can probably guess the most popular question I get asked: “What’s the secret to losing weight?” I’m here to tell you that there are no secrets. There are no magic pills. There are no magic cleanses. There is, however, a formula. And trust me, you’ve heard of this formula before.
Calories In vs. Calories Burned
Your body only needs a certain amount of calories to function and be efficient. After you consume more than this amount, your calories turn into stored fat. So how do you lose weight? You need to get rid of the extra fat and calories.
How to Decrease Your Calorie Intake
A pound of fat is equal to 3500 calories. So to lose 1 lb of fat a week means being down – 3,500 calories after 7 days.
Does it sound impossible to you? Well, consider this (and bare with me, there’s some math):
- You can break down 3500 calories over the course of one week, to 500 calories/day.
- If you split 500 calories into half, you get 250 calories. So, if you decrease your daily consumption of calories by 250/day and you increase your daily activity to burn 250 calories/day – you get rid of 500 calories/day.
This is the 500 calories/day you need to lose one pound/week!
Tips For Cutting Calories
You know that you need to cut 500 calories/day, but where do you start? Here are some easy ways to cut your daily calorie intake:
- Eat egg whites. Eliminating the yolk in a 2 eggs saves you 100 calories/day.
- When making a sandwhich, skip the spread. Eliminating a tablespoon of butter on bread cuts 102 calories from your day.
- Do ten minutes of dynamic stretching in the morning. This can easily burn upto 27 calories, not to mention, improve your energy and circulation.
- Opt for the stairs instead of the elevator. Ten minutes of stair climbing can burn up to 70 calories.
- When watching TV, do exercise during the commercial breaks. Five minutes of push-ups or squats could burn up to 24 calories.
With these changes, you’ll hardly notice the difference, except when it comes to slipping into your jeans.